Tuesday November 6th, 2018
Olympic 15:00 to build to today’s 1RM Clean & Jerk *This should be done in 7-8 sets Conditioning 10:00 AMRAP: 30 Double Unders 6 Power Clean (185#/123#) 6 Strict Chin-ups
Monday November 6th, 2018
Strength Back Squat 5 reps @ 70% 2RM 3 reps @ 80% 1 rep @ 90% 5 x 2 @ 95% 2RM – Every 2:00 Conditioning For time: 30 Lateral Bar Hopping Burpees 30 Thrusters (115#/83#) 30 Lateral Bar Hopping Burpees
Saturday November 3rd, 2018
Partner WOD With a partner, complete the following: 4 alternating rounds (2 each) of: 7 C2B Pull-ups 10 Push-ups 15 Air Squats Then complete a 400m Run together. Cycle through this for as many rounds + reps as possible in 30:00.
Friday November 2nd, 2018
Conditioning In a 3:00 window complete the following: 2 Rounds of “Jack” •10 Push Press (115#/78#) •10 Kb Swings (53#/35#) •10 Box Jumps (24″/20″) Row as many Calories as possible w/ remaining time. Rest 3:00 between rounds. Complete 5 rounds. Score = total number of Calories
Wednesday October 31st, 2018
Strength A1. Deadlift 💀 8 Reps @ 50% 1RM 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 80% 2 Reps @ 90% A2. 5 x 6-8 Double KB Bent Over Rows @ 21×1 Tempo Conditioning Halloween Partner WOD 👻👻 15:00 AMRAP: 10 Synchro Grave Facing Burpees 31 Partner Pumpkin Tosses (30#/20# over …
Tuesday October 30th, 2018
Olympic Every :90 x 8 sets: 2 Squat Cleans + 1 Jerk *Start @ 50% Max C & J and build. Conditioning 15 Clean & Jerks (135#/93#) 30 Toes-2-Bar 15 Clean & Jerks 30 Toes-2-Bar 15 Clean & Jerks
Monday October 29th, 2018
Strength Back Squat 5 Reps @ 75% 2RM 3 Reps @ 85% 1 Rep @ 95% 6 x 3 @ 90% 2RM – Every 2:00 Conditioning 4 Rounds for time: 20 Alternating Front Rack Lunges (95#/63#) 15 Kb Swings (60#/44#) 10 Strict Handstand Push-ups
Saturday October 27th, 2018
Partner WOD 👫 With a partner, complete as many rounds and reps as possible in 20:00 of: •60 Calorie Row •50 Box Jump Overs (24”/20”) •40 Power Cleans* One person works while the other rests. The Power Clean weight will be ascending each round. Rx’d – •Round 1: 135/83 •Round 2: 155/103 •Round 3: 185/123 …
Friday October 26th, 2018
Olympic A. Every :90 for 5 sets: 1 Power Snatch B. Every :90 for 5 sets: 1 Full Snatch *Start @ 50% Snatch Max or a light/moderate weight and build through all ten sets to as heavy as possible for the day. Conditioning 3 rounds for time: 75 Double Unders 30 Wall Balls (20#/14#)
Wednesday October 24th, 2018
Strength A1. Deadlift 8 Reps @ 50% 1RM 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 75% 2 Reps @ 85% A2. 5 x 20 Single Arm DB Floor Press @ 7-8 RPE *Alternate arms each rep, keeping “non-working” arm locked out as you perform the rep with opposite arm. Conditioning 15:00 …